/plg/ - powerlifting general

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Sheiko Programs:

Beginner (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/edit?usp=sharing

Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing

Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/edit?usp=sharing

Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/edit?usp=sharing

Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=sharing

Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/edit?usp=sharing

Benched 390 today, at 181.

Then I met up with a younger cousin who is 12 years younger than me.

Last time I saw him he was a 3ft kid. Now he is 6'5.

I'm fucking 5'7 and got dwarfed.

Funny shit, my reaction was: Fuck you're tall, and his was "I don't remember you being so short".

>>40040648

do you use a bot so you always get second post

>>40040661
he probably just sits there all day hitting F5

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>>40040661

Coincidence :) I just opened up /plg/

>>40040671

plz see >>40038234

My lifts are around 245 bench, 345 squat, and 400 deadlift. For the last months I've been doing Greg knuckols and candycucks. Any other program suggestions? I had great success with canditos for squats, good bench with Greg knuckols, mediocre deadlift for both.

>>40040698
i'd still be on TM with those numbers

have you looked at sh-memeko

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>>40040679

I highly, highly recommend you visit a doctor to check your wrist.

As for the arch, the more you arch the relatively lower you should touch. The less arch, the relatively higher you should touch.
If you can arch more, then you might be touching in a good place.

The suggestion for spoto or floor press is to reduce the range of motion. My eyes tell me the point that triggers pain is at the bottom of the movement, so limiting it should stop the pain. However, I might be wrong here if your issue is actually something serious. In that case, you really need the doctor.

>>40040698

See >>40040648

>>40038032

I'm a straight girl bby.

I just happen to have been born without a vagina.

I'm so depressed

>>40040779
Did you ever explain how the real Livia swore she wasn't you?

everyone says 'eat more' 'eat more' 'eat more'

i can eat but how do i get stronger without getting FAT?

>>40040863
eat more

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>>40040872
reeee

>>40040863
Train harder

>>40040779
Did you ever explain why you think you're a girl when every cell in your body has a y chromosome in it?

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>>40040671

That's a really good drawing, did you do it yourself?

>>40040887
Because he'd rather be a girl than associate himself sexually with such a Faggot like you.

>>40040894
Looks way too feminine in the drawing. Big difference in his face.

>>40040946
A faggot is scared of identifying himself with a faggot?

>>40040894
wheres the buldge

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>>40040779
>I'm a straight girl bby.
>I just happen to have been born without a vagina.
One of the defining characteristics for a girl is a vagina. Another one is having 2 X chromosomes. You have neither of those. You are therefore not a girl.

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Don't forget to stretch your ankles and calves.

>>40041016
Nice meme. Im not a weightlifter

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>>40040863

Pic related

>>40040887

Your body is merely a vessel for your brain.

I was born wrong, female brain in a male-looking vessel.

I understand that it's a foreign concept for you to understand though.
I don't ask anything of you, you can consider me and call me whatever you want. Just don't start spamming /plg/ with gender politics like some people like to do.

>>40040894

ikr, it's the cutest drawing!
Nah it was made by Manta :3 she's the best <3

>>40041010

This is like a highschooler trying to say the current model for black holes doesn't make sense because it doesn't fit Newton's model of gravity.

I appreciate your ingénue concern, but this thread is for powerlifting, not for gender politics.

>>40040992

Tucked and taped.

You'll never be a girl
You will never bare children
No sane person would ever consider you female.
You're mentally ill
Only retards think you're a girl.

/thread

>>40041032
>Implying maintaining a decent bar path isn't an issue that faces powerlifters as well

Stretch you stiff piece o shet

>>40040863
Train hard enough to make the bulk worth it, and don't forget your conditioning.
I've been eating in the neighborhood of 4000-4500kcal/day for three weeks and I've actually gotten a little bit leaner.

30th for trappy ruins another thread by replying to baits.

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>>40041035
>pic related
wow now i don't know who to believe. online TDEE calculator says 3,000 is my maintenance but this is giving me 3528 as maintenance

I ate 2,500 for a month thinking my maintenance was 3,000. no wonder i felt like shit

>>40041103

>30 posts in
>5 shitposts
>thread is ruined already

Talk about being an overly sensitive bitch.

>>40041099
A relatively vertical shin angle is desirable in a lowbar squat so ankle/calf flexibility, while nice, isn't really important.

>>40041099
>implying full ROM won't act as a stretch. I'm not that guy, but c'mon esme

>>40040863
>/plg/ - powerlifting general
> without getting FAT

>>40041110
For what its worth that dietmar tdee shows 3500 for me and Ive been eating 3k while gaining 0.5 kilos a week.
5 days in the gym

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>>40041110

Online calculators are made for normies.

That text is straight up from Dietmar's course for IPF coaches.

If you're powerlifting, I'd trust something made by one of the biggest coaches in powerlifting will work better for you than something made for fat regular people.

Keep in mind that, in any case, both things are just approximations.
There are ways you can actually calculate and test your own personal caloric maintenance requirement, but I'm not an expert on it. Google or /fit/ will be more helpful here.

>>40041116

Where did you hear that?

>>40041150

What multipliers did you use? Remember that for training HARD he recommends 0.2-0.3x. And this is the guy that trains people with high frequency.

So it's likely you're just overrating the multiplier you need.

>>40041174
>What multipliers did you use?
1.4x.

>>40041132
Who is that?

>>40041174
>Where did you hear that?
It's general anatomy? Breaking at, and "staying in" the hips results in a bottom squat position fairly similar to the beginning of a deadlift pull, which uses a quite vertical shin angle.

Additionally, the classic "squat like you're sitting on the toilet" cue that coaches like Tate like using, also ends with pretty vertical shins.
t. I'm on the toilet right now and just checked

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>>40041207

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>being a lazy shit and playing vidya all day

o ya

>>40041193
That is some finnish bodybuilder. I dont remember his name.

>>40041174
Why the fuck is a faggot ass trap into powerlifting?
Wouldn't that kinda fuck up your whole "I wanna look feminine" pipedream?

>>40041211
Thank ye

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>>40041211

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i'm thinking that middle one needs to lean forward a bit more

>>40041218
Are you a girl

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>>40041252

That's because of the ultra wide stance.

For reference on regular width see vid

>>40041190

Hm, weird.

>>40041249

See >>40041097

>>40041252
>Implying teabagging the floor is optimum form for beginners

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>>40041276
yes

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>>40040894
1. Pretty.
2. Don't tuck it, flaunt your bulge. As a woman, it's your most valuable asset.
3. No muscles :(. Stop using antiandrogens.

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>>40041278
There's not that much dorsiflexion in Fil's squat either. His shins aren't a perfect 90 degrees, but they're not at an angle that would require stretching to reach either.

>>40041278
You still look like a man.

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>>40041333

I wasn't talking about stretching, I was talking about the "nearly vertical" thing.

Fil's and your pic's shins are far from vertical. They are almost as inclined as they would be in a highbar squat.

Here's a lowbar from a good angle.

>>40041333
Well I needed to, to fix mine. Is much better now. Just if your ass is pushing right back and you're getting hip flexor pain.

Pls wish me luck on my skills test friends. Supposed to do 520+ squat today :/

>>40041358
Bby, from the very beginning I've been describing it as "relatively" vertical, as in, much more vertical compared to weightlifting.
I am aware that there's SOME ankle flexion in most lowbar squats, and have not denied it.
>>40041294
Who's a beginner?

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>>40041395
Me

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>>40041395

>much more vertical compared to weightlifting

But it's not. Unless you're comparing it to a front or overhead squat.

>>40041382

Good luck friend! You can do this :3

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>>40041193
He's an autistic Finnish manlet who is a moderator on a Finnish bodybuilding forum. He's also a meme because he has been working out for nearly 10 years and benches only 80 kg. He frequently complains about getting no gains but refuses to listen to anybody. His routine consists of more volume and supersets than the routines of 10 IFBB pro BBers and he eats less than a squirrel.

>>40041420
he's so upright when he squats. front or back

>>40041395
Well I'm not really a beginner I'm intermediate but that doesn't really mean anything overall coz I still have lots to learn

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>>40041457

ikr, beautiful technique. Also tough back.

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I have asked this on /fit/ already twice without answer. It's like no one cares.

1. What fat gain per pound of muscle gain do you find acceptable? Is 3 lbs fat per 1 lbs muscle gain bad?
2. Which outcome do you prefer: no growth at all or dirty growth?
3. Would it affect your answer if dirty growth turned out to be 10x faster than clean growth? How much faster must it be to become worth it for you?

>>40040863 >>40040872 >>40040886
>>40041035 >>40041101 >>40041143
>(You) (You) (You) (You) (You) (You) (You) (You)

>>40041451

> He's also a meme because he has been working out for nearly 10 years and benches only 80 kg

ANd yet he is 5 times the size of you.

>His routine consists of more volume and supersets than the routines of 10 IFBB pro BBers

Gee, and he looks hyuge. Wonder how that happened.

> and he eats less than a squirrel.

t. permabulk idiotic powerlifter

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>>40041470
>beautiful technique
>tough back

What do you lads pull double overhand?
How does it relate to your max with mixed grip or straps?
I don't actually pull as much with straps for some reason, I only really find them useful for reps

>>40041481
moro munakas

>>40041420
Why would i be talking about weightlifting but not talking about front or OH squats?
>>40041476
I don't mind putting on fat if it means getting big and strong, but everyone will answer that question differently. As for the golden ratio, i don't know enough about the science behind diet and nutrition to answer. I just eat beef and eggs until my deadlift gets bigger.

fuck. chase is nutz man.

https://www.instagram.com/p/BO78wezl7Ga/?taken-by=chaselindley

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>>40041538

He's carrying on the legacy

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Hello

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>>40041520
Thanks.

>>40041538

>Dat OHP tho

https://www.instagram.com/p/BPOH3WoFSv3

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>>40041558

good day :3c

>>40041588
is he just showing off?

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1. 2x10kg weights arrived last week. I fetched them today in a backpack to my home gym. "That's pretty heavy" - Nah I do it all the time. (during dips. 20kg in backpack, 10kg in a bag around my neck in front of me)

2. When I workout and don't ejaculate for a week, my beard hair is darker, thicker and manlier.

Thank you for reading

>>40041558
Sexy.
>>40041561
His glutes are pretty distracting.

When you guys deadlift to you take a breath and tighten your core and then get into position.

or do you get into position and then take and breath and get tight?

>>40041606
>2. When I workout and don't ejaculate for a week, my beard hair is darker, thicker and manlier.

really makes you think. im starting this now

>>40041588
>weighted dips

better than bench press desu

>>40041558
Who's that buff surfer brah

>>40041625
I can't breath at the bottom of the pull so i have to take air by resetting

>>40040833
lift more

anyone know a good bench program? Been running gnuckol's 3x week intermediate and I've kind of stalled at 325 1RM. I could do his 3x week advanced but I kind of want to try something else.

>>40041648
smolov jr

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>>40041627
This phenomenon has only started to kick in a couple weeks ago. I'm 26 now and my beard genetics are late runners. Also my hormones are imbalanced which gives me a ridiculous sebucum production but also a good load of testosterone (oily skin)

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Hullo

>>40041588
Spoopy

>>40041630
It's that guy whose snaps you used to ignore

Here we go for the 100th time

>>40041588
implying 80 kilogram dumbells exist. the video would have been funny with a cut of you on the machine to the right

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post thiccies

>>40041558
does ezpz stand for easy peasy?

>>40041683
Wait. Don't reply. Deleted to fix the post.

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>>40041706

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>>40041600

We used to call it "having fun"

>>40041625

When I Clean and Jerk or Snatch, I go atg while setting up on the bar, then right before pulling I raise my hips up all the way while taking a breath. Then I go down while doing valsava and tightening my core and lats and start the pull.

Kinda like vid related, but I wait all the way down while setting up, like Klokov.

>>40041648

Sheiko >>40040648

>>40041705

What machine is that even? o-o

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>>40041706

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>>40041706

How much should I rack pull if I deadlift 160kg? I wanna try the exercise.

>>40041700
Hand grenade pins in every line

>>40041698
you look cute and natural. the way you behave in the videos makes you unattractive and desperate though, which is a turnoff. i wouldnt like being around you

>>40041706
>BBBBBRRRRRAAAAAPPPPP

>>40041705
>implying 80 kilogram dumbells exist
my gym has them
Heaviest db I know of (not seen in person) is 140kg, pressed by Dimitar Savatinov

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>>40041625

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>>40041719
can you stop posting

>>40041726
>What machine is that even? o-o
that vibrating thing you stand on. scammers advertise it for "you only need 10 minutes a week with his machine to lose fat and get a good workout". powerlifters hate their tricks

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>>40041717
Every zebra post-zepplin actually

So basically every living zebra except for maybe a few elders

>>40041738
Yeah thanks babe
*smooch*
*chuckles*
*smacks lips lasciviously*

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Maybe let me rephrase my terribly uninteresting question.

I made the following gains:
⦁ 4 kg muscle (8.8 lbs),
⦁ 10 kg fat (22 lbs),
⦁ 5 kg water,
⦁ 2 kg bone.

Should I hang myself?

>>40041476

Which program should I do on a cut ? Have run Canditos 6 Week program for 3 cycles now and made good gains on it. But I might start cutting for summer soon and I dont know if it is really my best option to stay on that program. Are there any programs designed around a cut ?

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>>40041706

do you have an advanced small load sheiko spreadsheet trappy?

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>>40041765
Why are you even asking this though?

Not even a time frame. Super vague. Is this a grill?

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>>40041481
>ANd yet he is 5 times the size of you.
He's 5'4" 130 lbs.
>Gee, and he looks hyuge. Wonder how that happened.
He's lean, I'll give him that. But huge? Kek.
>t. permabulk idiotic powerlifter
you're in /plg/ brah

>>40041717
>does ezpz stand for easy peasy?
come on now lad
you are trying to stretch it a bit far there dont you think

>>40041730
knee up is my weak spot, so ive been implementing rack pulls from right below knees. today i pulled 5 plates for 2 reps. curious as to how much i could actually deadlift.

There is little to no correlation. Could be 100lbs less, could be 100lbs more (unlikely though), could be anywhere in between or even more or less.

Really? I can rack pull WAY over 100lbs more than I can dl.

I'm the opposite, I can pull more from the floor than racks

That's because your deadlift doesn't suck.

hmm i figured it would be different for everybody. few weeks ago i pulled 475 right past my knees and got stuck, today i pulled that 3 times from right below knees and then went on to 495 and got that for 2. guess the only way to know is to try it.

Rack pulls suck.

I dont think there is much correlation.

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>>40041769

>that bulge

b-breeeehs

>>40041745
okay

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>>40041762
>Every zebra post-zepplin actually
>So basically every living zebra except for maybe a few elders
i dont believe you

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>>40040629
why does she look like a junji ito character

>>40041827
>Rack pulls suck.
Better off pulling from blocks. Much better

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>>40041794
>Not even a time frame.
Because no one has even told me if time frame matters to them, even though I explicitly asked.

It's beginners gains FYI and I'm slightly embarrassed to reveal the time frame because everyone will start to think I'm a troll.

What time frame would make these results sensible for you?

>Is this a grill?
Picture is a grill rather clearly. Sadly, I am not.

>>40041882
you're terribly insecure for an anonymous person on a Jamaican wrestling forum

>>40041698
>>40041558
I like your speed. Lift the weights before gravity has a chance to make them heavy. Smart

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>>40041765
What do you tipically eat? What's a typical day of food for you?

>⦁ 5 kg water,
>⦁ 2 kg bone.

I dont get it

>>40041826
just looked it up and i was correct

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>>40041908
>smart
Nobody has ever accused me of that

>>40041882
Duuude leave the insecurity to the tripfags (heh, got em)

>>40041934
VERY cute belly

whats your kik

>>40041948
Softbelly6969696

>>40041726
Why does it say his career best snatch is 175 on wikipeida?
https://en.wikipedia.org/wiki/Oleg_Perepetchenov

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>>40041899
Hahah. Insecure, yes. But, more importantly, I don't want to derail the conversation by including the most controversial part.

>>40041914
A lot of lean meat, micellar casein shakes, beef protein shakes, carbs like bananas, dumplings, chocolate muffins. All in incredible amounts.

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>>40041954
the snatch in the gif wasnt official. only competitions count

>>40041978
oh I thought it was a competition based off all the officials and cameras.

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>>40041914
>>⦁ 5 kg water,
>>⦁ 2 kg bone.
>I dont get it
I don't know how to explain it better.
⦁ 11 lbs water mass,
⦁ 5 lbs bone mass.
Did it help?

>>40041934
>Duuude leave the insecurity to the tripfags (heh, got em)
Everyone is a tripfag to the NSA.
And I know that the NSA hates my gains.
:)

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>>40041960
You cant do anything wrong if you throw food at your face as long as its not candy and general sugar stuff and lift heavy shit 3-4 times a week.
you cut the fat at the end of your bulk, which it seems you are on

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>>40042001
>Did it help?
no

>>40041919
of course you are fucking right lol

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>>40041706

Ayy lmao

Any new Trappy rares?

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>>40042003
That's a reassuring response. Thank you.

Now the shocking part which I wanted to withhold to prevent controversy is that I made these gains since 3 January 2017 (so in less than two weeks). Not saying it to boast or to anger anyone but because you asked about this, you gave me a helpful response and you deserve a helpful response too.

Not sure what explains my result better: muscle memory gains or beginner gains. I had much more muscle in the past. The same progress had taken me 2 months when I was young.

>>40042028
I want to be helpful but I don't know which part of this you don't understand.

>>40040656

My little brother is a freak of nature too. Everyone in my family is 5'8 and then he's 6'1 already.

grats on bench

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>>40042090
>10kg muscle 4kg fat
WELL IDK WHAT EXPLANES THESE INCREIDIBLE GANES SIRS, BUT I TIP THEE FEDORA TO ANYONE WHO MITE EXPLAIN Y MY GENETICS R SUPERAIOR THK U

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>>40042110
>10kg muscle 4kg fat
Sadly, it's reverse.

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>>40042090
good to hear, keep it up

>>40042090
i just dont understand how you can gain bones when youre not growing anymore.
and the water is just temporary and very easily influencable so i dont understand why you would mention that

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>>40042133
no shit man ...

>>40042090
>15 kilos in 2 weeks

>tfw ruined everything good in my life, especially my relationships with people
>too stupid to be good at anything technical
>all encompassing brain fog that prevents me from understanding anything I read or doing even basic cognitive skills or reading comprehension
>don't enjoy lifting nor any old hobbies like videogames anymore

God I'm such a fucking shell of a man. I've lost everything, ruined relationships with best friends and am too stupid to do anything, even basic labor.

I just need to throw away my past life and leave everybody behind. I've never felt so low.

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how come I can do a LOT more pull ups now that I'm lighter but my pushup numbers are the same

>>40042198

Weird, why did you decide to post this on a thread about powerlifting?

>>40042198
Keep feeling sorry for your self you sack of shit

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>>40042198
set goals and get into routines

>>40042212
Because I have no where else to go

>>40042074
Too slim.

Where does she keep her organs?

>>40042206
Because your gut was acting as a trampoline for push ups while it only weighed you down on pull ups, obviously.

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>>40042206
you pull your entire weight on the pullup. you probably lost more fat than you did muscle so you effectively pull less now and therefore can do more repetitions

>>40042187
Similar growth took me 2 months when I was young. Admittedly, cleaner growth.

So I get from your response that my results are perfectly normal. That's what I wanted to know.

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>>40042222

O-okay

I have others

>>40042222
checked

>>40042222
jelly miss fat belly

nice quads tho

>>40041132
>This thread is for powerlifting, stop derailing it with your shit
what are you doing?

>>40042198
try getting into dangerous hobbies. I got into mountain climbing when I really wanted to die but didn't want to kms.

Eventually the pain dulled like everything else does in life

>>40042216
Powerful anon detected.

i need a sick black shirt because black is a sexy colour but i cant find a simple bland one that looks nice

>>40041132
>>I was born wrong, female brain in a male-looking vessel.
>No. Your head is just fucked up and you THINK you were born in a wrong body. That is a mental disorder and you should go see a psychiatrist or just kys.
this desi, just because you are mental disorder body dysmorphia doesn't mean I have to accept that "you are a woman"

>>40042198
Get your blood checked and get a high dose of vitamin d in you every day in the meanwhile.

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>>40042133
i really want to smash that, god damn

>>40042193
>15 kilos in 2 weeks
Actually 20.

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>>40042206

Probably cause the pushups only use a fraction of your bodyweight?

idk just try harder I guess

>>40041934

>Nobody has ever accused me of that

Fucking kek

Never change Boardie

>>40041771

Not yet, sorry anon. It's just a mindnumbling task and takes very long to finish, so I haven't gone very far with it yet.

>>40042255

Just ignore and they'll leave.

>>40042264
Eastbay's evapor shirts are comfy af, pretty cheap and show gains well.

>>40042297
Tried ignoring you, and you haven't left yet

So how would you guys go about training your upper back intensively?

Pull-Ups sure a great but I never really feel like I can exhaust my back perfectly with them.

>>40042245
>>40042249
>>40042253

You not recognise classic fph meme?

Although norsey that thiccness is still within my interests

>I'm not fatty belly am just have flabs instead of abs

>>40042319
HEAVY ASS FUCKING dumbell rows

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>>40042292
I hear that you are yourself a >she, right?
I'm a >he and I wish I looked like Kortney.
Then you and me could smash each other, right?

>>40042292
Post this webm pls

rate the program:
Monday - Front Squat 8x2-3, OHP 8x2-3, Chinup 2xF
Friday - OHP 8x2-3, Deadlift 8x2-3

i'm losing weight and trying to enters shredded club while retaining muscle

>>40042319
Get your powerclean to 315

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>>40042198
Wow you sound exactly like me.

I'm doing the route of leave everything behind and joining the military. There's nothing left for me here but sadness so I'm hoping the drastic change in lifestyle and discipline will help make me into a person that doesn't completely suck.

Try as hard as you can to get a hobby that you are passionate about. Anything. And pursue it. I tried this for the past year and failed, so hopefully you can do better.

Are you lonely? I most definetly was and still am. Even when I went out with the few close friends I have I wanted nothing more than to be back home sitting on my ass. It's just how we are, so all we can do is live with it and accept ourselves.

I've also experienced the brain fog you talk about and still do. It's a result of anxiety, depression, lethargy, etc. I'm going to assume you do nothing but sit on your ass all day and make no strides forward? Doing that for a long enough time will melt your brain into fucking mush. Mine still feels like that mush I described. This is where getting a hobby, job or just general direction in life will help rebuild thta brain and dissipate the fog you feel.

I spent countless fucking hours staring at my fucked up mug in front of the mirror monolouging to myself about this shit. If you wanna talk tell me and we can PM or some shit. Life's hard brutha.

>>40042339
Can you show a video where they are done properly and also explained?
I also felt time kind of good, but i think i never did them right regardless.

Some say more the barbell up, keep torso static, be parallel to the floor with upper body - other say pull the bar towards the hip, be like 45 degrees, bla.

Cant make out what is right.

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>>40042317

Yeah cause I'm part of the community. I was mostly referring to the new shitposters that show up every week. They come in for a quick shot of attention, if you ignore they leave because they aren't involved or care about powerlifting at all.

I did leave though. Guess you weren't around back then.

>>40042343
>>40042292

lmao

>>40042319

Define upper back.

Thoracic spinal erectors?

Traps?

Lats?

Cause each one is has different solution.

>>40042319
Facepulls, heavy-ass rows, chins, and shrugs.
At least 100 reps total per lift.
The other day i had such a joocy upper back pump that I had to fight to even get my shirt off. Felt amazing.

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>>40042316
no

>>40042400

That looks delicious, anon.

>>40042319
bent over rows, shrugs, facepulls, pullups, deadlifts, neck fuckers

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>>40042186
>i just dont understand how you can gain bones when youre not growing anymore.
Maybe in the same way in which elderly women reverse loss of bone mass following proper HRT and weight training? Or maybe bones get thicker from weight training? I don't know much about it.

>and the water is just temporary and very easily influencable so i dont understand why you would mention that
Because many people obsess about water. They say things like, "it's not muscles, it's all water from creatine". So I included water to show that I can discern muscle growth from water.

>good to hear, keep it up
Thanks.

>>40042374
Man Prutus, that was heavy.

Kind of makes me feel bad that you're gonna have to shove a chili up your ass in a couple months.

Sorry man.

>>40042374
I love you pruty <3

Are you feeling any better nowadays at least?

>>40042374
Wow I had no idea he was like this.

You know that brain fog is from being disengaged. You can study anything if you're willing to, just find a way

has trappy spewed mental retardation yet? he gives powerlifting a bad rep and it pisses me off.
>posts a webm of benching from the IPF
>ass is literally nowhere close to being on the bench
>YOU'RE NEW TO THE SPORT

daily reminder that trappy is legitimately an idiot.

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>>40042355
hepburn out of ten

>>40042373
The rippetoe style? Are you meme'ing or serious?

>>40042384
Everything. I want to improve muscle mass and strength in my upper back entirely. I want to do a certain set of exercises everytime i decide to work on upper back.

>>40042396
>>40042416
So you would go really hard on it? Not just like 3 sets of some heavy rows, but literally killing it?

How often a week would you try hitting it?

>>40042459
I'm serious. If you can rack 315 from the floor. You're good

>>40040863
the only time it's hard to eat is when you eat the same shit every day for months ive had ENOUGFH OF THIS FUCKING CHICKEN BRESt

>>40042410
yes

>>40042384
>>>40042317 (You)
>Yeah cause I'm part of the community. I was mostly referring to the new shitposters that show up every week. They come in for a quick shot of attention, if you ignore they leave because they aren't involved or care about powerlifting at all.
>I did leave though. Guess you weren't around back then.
No senpai, I post sapporo IPF legal, hope you liked the Sheiko edit

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>>40042442

Uh... Are you sure that happened exactly the way you're describing?
Because that sounds unlike me and I kinda know myself.

If it did though, I apologise.

Here's an explanation:

The rules in the IPF only determine that you just need to have "a part" of your butt touching the bench. As in, you don't need to sit down, you can keep it high and just slightly touching it in order to get a higher arch.

Sometimes as spectators we don't have the same angle as the referees, so we judge whether the butt was on the bench or not differently from how the refs (with a better angle) judge.

>>40042459

Upper back isn't a single thing. It's a collection of multiple different muscles, and to train each one you need different exercises.

If you're not looking for any specific muscle, then just do all the major compounds and you'll be good.

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>>40042442
>>40042505

So sometimes what looks like an obvious ass off the bench for us, looks fine for the refs who are seeing it from a different angle.

>>40042459
Yes.
At least twice per week, no more than four times. Pick no more than two out of the ones i listed to do each day--doing 1200 reps per week for your upper back is a good way to fuck your recovery.

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>>40042459
>So you would go really hard on it? Not just like 3 sets of some heavy rows, but literally killing it?
>How often a week would you try hitting it?

A
deadlifts 5/3/1
bent over rows 5x5
neck fuckers 3x8-12

B
weighted pullups 5x5
shrugs 3x8-12
facepulls 3x8-12

if i had no access to internet and my life depended on it

id hate not doing squats, ohp and bench

>>40042417
okay

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>>40042421
>Kind of makes me feel bad that you're gonna have to shove a chili up your ass in a couple months.
i giggled a bit

>>40042459
>isolating upper back
just do squats, bench, ohp and deadlifts. as for isolations throw in some shrugs if you like

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>>40042421
Kek dw about it nigga. We never did shake on it anyway ;')

If you send me the pepper I will do it, however. Out of the kindness in my own heart. And for the memes ofc.

>>40042435
Better, I'm just having a hard time overcoming guilt and things I did or didn't have the balls to do in the past in terms of family, friends and my own personal journey of development.

I'm a shitty person at heart and I feel disingenuous about a lot of things I do or say. Really, I just crave camaraderie and companionship but feel like I don't offer much to others since I have such a hard time just standing up on my own two feet.

My favorite thing to tell myself when I'm feeling down is, 'this too shall pass.' It's comforting knowing all the shit and muk I feel like I'm drudging through will only be a temporary struggle and in the future things will be better.

>>40042441
I've been doing a lot of reading on Roman history lately. Not because it's a means to an end, but it's the end in itself. I don't expect it to help me advance my career or make me money, but just learning about something that I think is cool and engaging in something makes my whole self feel good.

I honesty think depression for most people can be solved by simply engaging in something. It seems like it's a result of a lack of '''doing''' if that makes any sense. If you aren't actively pursuing a goal or mastery of something and just sitting on your ass play games like I did, you're doomed.

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>>40042495
>being this bad at "cooking"

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>>40041706

>>40042505
I am not too sure what you are struggeling with, but i am simply looking for a set of exeriences (a SET; i don't mean to ask about a single exercise) that works "the upper back" (meaning everything important for strength) well.

>>40042467
And actually the style ripp teaches them or wut?
And is that all you would do for upper back?

>>40042524
So two exercises, 100 reps total per exercise?

>>40042552
Shrugs are something i never did ever. People on /plg/ always said deadlifts hit them enough.
I have no traps, but my deadlift is also shit.

What's your thought on that?

>>40041558

I can't figure out how you made that look so easy

is it just because you can deadlift 800lbs or something?

or if you had gone for a second rep, would you have actually struggled (to some extent) with it?

>>40042608
Where / how does OHP fit in? From what i gathered, OHPing kind of competes with benching.
As in you'd have to replace one of your bench session with OHP, likely slowing down your bench progress a little.

>>40042634
>deadlifts hit traps enough so you dont have to isolate them
yes but if you want to particularly concentrate on upper back then shrugs are a must for juics traps
i personally do shrugs because my genetics lack them

>>40042634
>I have no traps, but my deadlift is also shit.
work on your deadlift then. how can a deadlift be shit? just eat and deadlift. stick your ass out as hard as you can

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>>40042634

Deadlift
Chinup
OHP
Front Squat

I'm struggling to answer because it's a weird question with the answer being: all major compounds.

If you ask specifically "I want to improve my thoracic spinal erectors" or "stronger lower traps" I'd give you a specific list of exercises.

>>40042649

See pic related

When i do bent over barbell-rows i feel like i need to minimize this kind of ... jerking movement that chris does extremely exaggerated here:
https://youtu.be/kjdrDGlPz78?t=1m48s

Do i want this kind of jerking movement or not? I mean, perfect form would mean that just my arms move, right?

>>40042702
right. learn to breathe and brace correctly. nice and tight

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>>40042628
is that an atlas stone?

>>40042702
what the guy in the video does has nothing to do with rows. hes basically pause deadlifting and fucking his back up

>>40042626
that would be delicious but anything thatis not the breast is excess calories and im a cutting fag rite now

>>40042729
yes

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>>40042729

>tfw it's not your stones she's stepping on

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>>40042186
>i just dont understand how you can gain bones when youre not growing anymore.
Wolff's law probably.
>>40042729
Are you?

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how do i train for strength when all powerlifting programs are about 3 big lifts and i can't do two of them because of my spine?

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>>40042765
wew. That is a fine ladee right there

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>>40042775

Steal the spine of the recently deceased and otherwise healthy and transplant it for your own.

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>>40042786
mfw didn't save her name because I figured I'd remember it, but then I forgot.
Same with this one :)
>>40042775
You do variants that are as similar as you can get without being in pain when training them.

Are ATG squats enough to develop both glutes and hamstrings? I've decided to stop deadlifting altogether and replace it with rows and pullups for my back. Goals are general strength and muscle building, NOT powerlifting

>>40040894
small as fuck

>>40042765
thick thighs are so sexy. overknee socks too

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>>40042841

Squats are overrated for hamstrings and glutes. Deadlifts, RDL and good mornings are the best in that regard.

What prevents people from running a couple of cycles, gaining permanent benefits, cycling off and then competing in the ipf?

>>40042775
you dont

>>40042871
their consciousness and the fact they cant buy steroids in the supermarket

>>40042869
most of you around here are doing low bar parallel which is more of a lower back oriented squat, isn't that right? At this point I can't afford to do deadlifts since I can't prevent my lower back rounding. I could add leg curls tho

>>40042871
they'll lose all that from the differentiation in hormones

>>40042910

That's a common misconception. There reason you can lift more lowbar than high bar is because of better leverages. There's no significant differences in muscle activation between highbar and lowbar squats, and even under submaximal loads, front squats have no significant difference in muscle activation with back squats.

>>40041864
she's probably dead inside

Does PLG have any input

>>40041808

>>40042910

Honestly as long as you keep your back tight and the loads under control RDL and good mornings should be what you need.

>>40042932
Whenever the fuck you want.

>>40042932

>>40042934 was my answer in the thead.

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I'm on the texas method and instead of doing

wed
squat 2x5
press/bench 3x5
back-ext 5x10
chins 3xf

could I do something like a good morning for 5x10 and cut out the back extension and squats?

>>40042920
but isn't it true that breaking parallel when squatting activates your hams and glutes more?
Because I can't really grasp the fact that with a let's say 4pl8 ATG squat I will have no ass, and I don't want anything to do with any type of deadlifting, at least for a while

>>40042946
Sorry for the plagiarism, only saw an OP preview :^)

>>40042968

You'll use your glutes no matter what, hamstrings are underutilized compared to your quads when squatting though. You'll still use them, just not as much as your quads or glutes no matter how deep you squat.

Good mornings and RDL are entirely safe alternatives to deadlifts if you keep the load light and under control.

>>40042968
the forward lean of a low bar will stretch out your hams and glutes, usually around parallel is where you reach their 'limit' hint: stretch reflex

usually an ATG will involve some sort of relaxing to achieve the depth

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>>40042971

Common knowledge isn't plagiarism friend :)

What do you lads think is the easiest way to set up the best arch for a non-hyper flexible person?

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>>40042374
Believe me Dude, the military won't solve your problems, I went in just a few months ago now, it's all the same, nothing ever changes, you're the same person, the people around you are still idiots and you just do it because you have nowhere else to go. I'm trapped living this life, there is no purpose, no bigger point, no true love, no family for us-I just wish there was some leader, a beacon of light in these dark times, who emerges from this filth.

Believe me, I have given up on it by now, I'm only 20 but I know that life has nothing to offer-im not even depressed, it's just realism at this point.

>>40042206
Because you're a presslet and need to try harder. How many of each can you do?

>>40042186
Bones do slightly grow/get thicker/denser with resistance training

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>>40043065
how about giving back you cuck

>>40042672
>tfw zero access to 0.5kg microplates
do i just change up the rep scheme with OHP instead?

>>40043146

ye

>187cm tall
>200cm wingspan

should i pull sumo or conventional?
im a noob, lifting for 4 months and my best conventional is150kg for one, and like 140kg sumo for 4 reps

Sumo feels extremely reliant on my legs whereas conventional feels like its all back

help a noob out lads

the answer is still probablly
>whatever feels best
but idk. sumo feels tighter and safer, but also more strain on hips probably mobility problem

>>40043062
Bumping this

I always feel a strain in my lower back when I want to set up.
That is because when i try to build the bridge the whole bent start in my lower back and I have to squeeze petty hard into my lower back in order to to get my upper back to arch - then I drop myself into the bench with the shoulder blades, push a little more into it with my feet and relax my Lower body, resting my ass.

But simply the force in my lower back to generate this setup hurts and doesn't feel to good to he honest.

>>40041035
>This is like a highschooler trying to say the current model for black holes doesn't make sense because it doesn't fit Newton's model of gravity.
except one is science and the other isn't

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>>40043101
What do you have in mind? I'm open to anything at this point.

>>40043172

You answered your own question desu. Just work on your hip mobility and don't neglect some hamstring work like RDL and good mornings.

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What are some /plg/ approved "off season" programs? Lifts are only just advanced I'd say, DYEL though so looking to put on quite a bit of size. Obviously I'd like a program to be strength oriented at the same time?

Was maybe thinking of 5/3/1 big but boring, switching the OHP 5x10 to bench 5x10 for extra bench volume and running 2 cycles back to back before having a deload week adding plenty of accessories. Or maybe have a 4 day deload between cycles instead of a whole week.

pic related, bodyweight 72kg.

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>>40043253
spread that ass boi

>>40040951
yee theres always differences, its really hard to put beauty in a canvas desu. drawing is not even remotely as pretty as the real life pic but i tried

>>40040629
are there any strength programs that let you go rpe 8-10 for every set?

>>40043262
>>>>>>Offseason on plg
In all seriousness, do whatever you want. Garagebro was running the Journey by Cuckols, iirc, you could do Build The Monolith, Juggernaut 2.0, etc.

>>40043319
Well I'm not planning on competing so don't really need to peak, and desperately need to bulk. "Off season" was the best way I could think of describing it.
Thanks man, anymore you'd recommend?

I WANT TO CUDDLE WITH TRAPPY AND I DONT CARE WHO KNOWS

>>40043319
Also just looked at Building The Monolith, only bench once per week? Seen the best results before benching 3x per week, so I'd be inclined to switch press and bench so i bench 2x per week.

But then again in the back of my mind I'd can hear Wendler telling me to stop being a fag and do the program as prescribed...

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>>40043275
Im not gay and I only post my body to get attention, it's the only way I feel validation my life at this point, only lifting helps me stay sane

I know that solitude is my fate, isnt youth too short? Its over so quickly and nobody desires you after you've gotten old. I just want to fade away from this earth, life is just a curse - why do I have nobody to share my life with? I feel so lonely

>>40043310
RTS generalized intermediate program and project momentum 2016 have a TON of @7-9 work.

someone please tell me that they will suck my dick (it doesnt have 2 b true) if I pr my deadlift today. thanks

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>>40043443

>doesn't have 2 b true

f u then

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>>40043062
>>40043175

Stretch more

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>>40043175

>>40043485

what the fuck is he doing

>>40043485
>>40043497
Will in the need less force through my lower back in order to arch my upper back or why exactly?

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>>40043175

As for setups, http://sheiko-program.ru/benchpress-technique-how-to-arch-your-back

Is gbro around? I was hoping to ask him about 5/3/1

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>massage therapist went the fuck in on my right IT band

Yes thank you

>>40043497
Did Marcel ever compete or still compete?

hi trappy i want to be a strong

where do i start as a babby

>>40043382
Doing 200 dips really works wonders for your bench. Also eating that much.
Quit being a fag and do the program, is my point.

Hey lads had really nice workout today and I'm happy now :)

>>40043520
His butt was flying.

>>40043576
Nice

>>40043563
Yeah, I missed the dips. Eating wise I'll just aim for 0.5-1lb per week.

how do I learn to drive stick?

So you lads touch bench around 1 inch below nipples?

What did you season the asparagus with

>>40043584
Thanks :)

>>40040779

I went to a doctor, and like I predicted, he said to stay off training for 10 days while taking ibuprofen 400mg 3 times daily. What a shocker!!! It was what I was going to do anyway.

I even showed him a video of my bench so he could look at my wrists.

>tfw getting form tips by doctor

what's the cause and how do you fix one leg shaking in the deadlift? starts at the bottom until the bar is near lockout. even when not going particulary heavy

>>40043780
Sometimes when I smoke too much weed my body gets shaky haha

>>40043780
Screw your feet into the ground

>>40040779
Touching point should also be in relation to the grip width, no?

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Colombiangirl finished 1 month of Sheiko large load while cutting.

Went from:

150/70/150 @94
to
150/84/150 @88

314 estimated wilks -> 335 mockmeet wilks (in 1 month)

She's now starting prep 2 and will be eating at maintenance/slow bulking.

Seems like she's gonna be reaching 400 wilks soon.

>>40043543

SS

>>40042966

Don't cut the squats

>>40042848

ty <3

>>40043764

He didn't request any electrophysiological tests?
Did he at least perform the physical tests?

>>40043822

To some extent ye.

>>40043613
Have you considered getting behind the wheel of a stick car and driving?

>>40041218
pls have my children

>>40042640
Because I'm stronger than 425 and I grooved it just right

>>40041762
Is it really a box jump with a running start?

>>40041765
Those gains are disgusting. Starve yourself for a month and try again

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>>40043857

>tfw I fell for the only do sheiko after 400 wilks meme

Fuck this I'm starting sheiko tomorrow

What can i do to combat cramps in the evening on days where i had volume heavy workouts? I'm pretty sure im not dehydrated but right now I can barely move without some part of my torso cramping.
>>40043857

>>40044084
Magnesium, electrolytes, and stretching.

>>40043764
>I even showed him a video of my bench so he could look at my wrists.
LMAO

>>40043857

Good progress, miring those bench gains

I started Sheiko intermediate medium load a month ago but didn't test new max yet, I will do so after finishing the second part. Hopefuly I get that level of progress...

>>40043857
>335
wew
thought female wilks would have been alot more generous at those numbers

>>40043764
>Doctor prescribes rest and recovery cucking medicine
whats new

>>40043262
Spotoshot.

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Find a single flaw in my PERFECT form
>You can't